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Hi, this is my first time posting, and am I suppose to just reply to the thread under Madcow Failure or can i start a new one? Pardon my ignorance of forum etiquette. With that out of the way, I should talk about the topic at hand. Here are some statistics of me to help with the assessment I hope? I have been training since the first quarter of 2013, but everytime i was peaking well, something came along. In 2013 i was down with dengue, and in 2014 i went on a ketogenic diet and loss weight too fast lol. In 2015 i'm not sure as to what is the cause hence the reason for this post. Age:18 going to be 19 in October of 2015 Height: 178cm/5"8 Weight: 81.3kg/179lbs Lifts as of the month of March Squats:140kg/308lbs(belted)x1 Bench: 80kg/176lbsx5 Deadlifts:135kg/297lbs(beltless)x5 These reps and sets are from the most recent workout, and the figures are weird beccause the gym I am going to uses metric iron plates. Previous best in February(Peaking well), mid-february 2015 Squats: 140kg/308lbs (belted)x5 Bench: 90kg/198lbs x5 Deadlifts: 155kg/341lbs(belted)x5 Before leading up to the month of March, I did a modified version of Madcow which I modified myself, instead of training three times a week, I trained 5 times a week, my splits look something like this Monday: Tuesday: Wednesday: Thursday: Friday: Squats Overhead Press Deadlifts Bench Press Squats Bench Press Dumbbell Press Stiff-Legged Deadlifts Close-Grip Bench Overhead Press Close Grip Bench Pec-Flyes Pull-ups Pull-ups Pendlay Rows JM press Bicep Curls Pull-ups Pendlay Rows Diet: I live in southeast-asia, specifically Singapore, more of rice and noodles than meat, but I still get my protein in, tons of milk meat and eggs available here, but i usually eat out and it's more of rice and noodles then meat. I've also been on intermittent fasting to cut some weight ever since February, I train fasted and only eat after training and at dinner, i don't count my calories or macros. In February, my strength levels were really great, however, I came down with a fever at the end of February, I did not train for 4 days and lost about a kilogram in that time span. I continued intermittent fasting and was in a caloric deficit, and i lost another kilo and was 81kg in March. In March, my strength was the complete opposite of the previous month. I was missing my previous best in all the lifts despite taking multiple deloads. On 23rd of March, I could only manage a 140kg/308lb squat belted for one rep, which was grindy and I even needed help to finish the lift, my bench was also suffering, although it was a conserved effort of 80kg/176lbs for 5, it moved slowly. Today, on the 26th of March, I was suppose to do deadlifts, and i only could do 145kg/319lbs for a double I then decided to do 135kg/297lbsx5 which i thankfully manage to hit (bodyweight was 81.3kg gym weight for both of these days) (This week of training was after a deload week of active recovery) As you can see, the drop in my strength is quite drastic when compared to the month of February!! At this juncture, I am not sure as to what is causing the failure, therefore, I was inclined to post it here in the hopes of finding wisdom in one of the many veterans or fellow trainees here. I've narrowed down my possible reasons for my stalled progress: 1. Overtraining and not enough recovery due to the 5 Day split the previous month 2. The rapid weight loss of 2kg in 2 weeks, i'm still sitting at 81 kilos as compare to the previous months 83kilos 3. Going on a caloric deficit on madcow If anyone could shed some light on my situation it would be great! I'm planning to work my way back up about 6 weeks back from my previous best at this point of time Thank you for taking the time to read! -Ben
Dear all, Started week 8 on Madcow and I'm really beginning to struggle with completeing reps on last set. Given up on assisatance on week 6 to focus on required objectives. Today (Monday) Failed on the Squat 5 x 112.5kg - got only 3 similar to Friday's set of 3 x 112.5kg Horrible on Bench 2 x 75kg Just missed out on barbell pull-ups with 4 (though form was average on last 2 reps) Last week (Week 7 Wednesday) missed out on strict Military press and got only 2 x 52.5kg!!! Weird as I made 5 x 50Kg last week with some effort, but successful nevertheless. As well as Deadlifts where I managed to get only 3 x 140kg Feel burnt out and hurt all over. Not too sure to start again from scratch and log in and use new PR's or persist and repeat week 7 and 8 a few more times till successful. There has been an increase of weight since stopping SL, about 10% on Squat, Deadlift and BBP, and very little on the Press and Bench. Is this normal????
Dear Group, I’m about to get into the Intermediate stage and keen to do Madcow. Apart from getting stronger, the emphasis is bodybuilding. Do you suggest doing some assistance work as well? And if so, out of the 3 days a week that you workout, what exercise’s would you recommend? About 100Kg+ Squats, 75Kg bench 55Kg Press 80Kg Rows 130Kg Deadlifts Thank you
I think Madcow is next on my list and I had a couple questions. 1) So Madcow goes Bench/Press/Bench, Bench/Press/Bench... repeat or Press/Bench/Press, Press/Bench/Press... repeat You either do twice ans much pressing or twice as much benching, correct? There's a part 2 to this question. Why not do this: Bench/Press/Bench, Press/Bench/Press... repeat??? 2) I was going to start as soon as I fail on squats. Lets assume that I fail at 320 lbs. So I put in 315 into the spreadsheet as my starting 5 rep weight. So now on Wednesday of the first week I'm already pushing 325? Let's recall that this is based on the assumption that I just failed at 320 on the Friday before... Is this reasonable? Thanks in advance